Animated GIF · Available via API
gif_boxSmith Sprint Lunge
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fitness_center Equipment
Smith MachineCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Smith Sprint Lunge is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using smith machine, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Set up the smith machine with the barbell at hip height.
Stand facing away from the machine with your feet shoulder-width apart.
Step back with your right foot and place it on the barbell, resting the top of your foot on the bar.
Bend your left knee and lower your body into a lunge position, keeping your back straight.
Push through your left heel to return to the starting position.
Repeat on the other side, stepping back with your left foot.
Continue alternating sides for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Smith Sprint Lunge loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Smith Sprint Lunge is classified as a Intermediate cardio exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on cardio training and pairs naturally with other Upper Legs movements in a balanced routine.
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